Weeks 656h48
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THR = 134 – 180.2 BPM
Victoria Appler PAA Summary I have exercised on a (generally) regular basis since middle school. To be honest, when I work out I usually only use the elliptical for 30 minutes and call it a day. In high school I did play basketball and softball so those were different forms of effective physical activity but in college I really only used the elliptical. My boyfriend loves to lift weights so for a while he tried to get me into that aspect of strength training but I did not really like it so I stuck with the elliptical. This demonstrates how amazing it is that I switched up my main form of exercise from using the elliptical to bicycling for quite a bit during this project. This project, in fact, is the main reason I switched to biking about halfway through – I realized that the bike worked me much harder than ellipticals (at Towson, at least) do. It caused my heart rate to maintain a steady, high level that was still within my training heart rate (134-180.2 BPM), whereas the elliptical made my heart rate fluctuate erratically, sometimes exceeding my training heart rate. Bicycling is a much more efficient workout for me as well, as I do more work on the bike for less time than I would the elliptical. This allows to me to occasionally sleep in (I usually go to the gym before my morning classes start to get it out of the way) while still getting my workout in. This allows
THR = 134 – 180.2 BPM
me to push myself to go to the gym even when I don’t feel like it because it is a shorter workout than I’m used to (so it’s not a huge commitment). All of the activities that I recorded on my PAA log proved to be mainly medium and vigorous exercises – for the most part, my heart rate always got to 170-180 BPM. One exception to this, however, was the day I went to play softball with my sister (to help her practice for her high school team). My heart rate only really reached about 140-150 BPM (still within my THR). This was a surprise to me, as I didn’t think my heart rate would rise much at all during this activity. It’s good to know that things I like doing (like softball) are acceptable forms of physical activity. This was a very interesting project and taught me a lot about myself as it reinforced my enjoyment of exercise and my decision to become an exercise science major.
vapple1's Physical Activity Report for Week of 01/25/15 - 01/31/15 Weekly Aerobic Activity
Muscle Strengthening Activity
Target (MIE²)
150 minutes
Target
2 days
Actual (MIE²)
120 minutes
Actual
4 days
THR = 134 – 180.2 BPM
Date
Duration
Activity
Intensity
Estimated Calories Burned¹
Minutes MIE² Minutes Sunday
0
Activity Counts Toward Weekly Aerobic Goal
0 None
01/25/15
Monday
30
30 Elliptical machine, medium effort
Moderate
205 BPM: 160 (1/2) 180 (end)
My workout is more vigorous than moderate.
30
30 Elliptical machine, medium effort
Moderate
205 BPM: 153 (1/2) 175 (end)
My workout is more vigorous than moderate.
30
30 Elliptical machine, medium effort
Moderate
205 BPM: 158 (1/2) 177 (end)
My workout is more vigorous than moderate.
Moderate
205 BPM: 162 (1/2) 180 (end)
My workout is more vigorous than moderate.
01/26/15
Tuesday 01/27/15
Wednesday 01/28/15
Thursday
0
0 None
01/29/15
Friday 01/30/15
30
30 Elliptical machine, medium effort
Muscle Strength
THR = 134 – 180.2 BPM
Saturday
0
0 None
01/31/15
Total Weekly MIE² Minutes: 120
1 Calories burned are estimates only for an average person performing the activity. 2 Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two minutes of moderate activity. For example, 30 minutes of vigorous activity is equivalent to 60 MIE minutes. Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes. Although, any activity is always better than none!
vapple1's Physical Activity Report for Week of 02/01/15 02/07/15 Weekly Aerobic Activity
Muscle Strengthening Activity
Target (MIE²)
150 minutes
Target
2 days
Actual (MIE²)
190 minutes
Actual
6 days
THR = 134 – 180.2 BPM
Date
Activity
Duration
Minutes MIE² Minutes
Sunday
0
Intensity Estimated Activity Calories Counts Burned¹ Toward Weekly Aerobic Goal
0 None
02/01/15
Monday
30
30 Elliptical machine, medium effort
Moderate 205 BPM: 171 (1/2) 177 (end
My workout is more vigorous than moderate.
30
30 Elliptical machine, medium effort
Moderate 205 BPM: 160 (1/2) 174 (end)
My workout is more vigorous than moderate.
30
30 Elliptical machine, medium effort
Moderate 205 BPM: 177 (1/2) 140 (after)
My workout is more vigorous than moderate.
02/02/15
Tuesday 02/03/15
Wednesday 02/04/15
Muscle Strengthening
THR = 134 – 180.2 BPM
Thursday
30
30 Elliptical machine, medium effort
Moderate 205 BPM: 170 (1/2) 160 (end)
My workout is more vigorous than moderate.
30
30 Elliptical machine, medium effort
Moderate 205 BPM: 160 (1/2) 160 (end)
My workout is more vigorous than moderate.
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 170 (1/2) 174 (end)
This proved to be a vigorous workout.
02/05/15
Friday 02/06/15
Saturday 02/07/15
Total Weekly MIE² Minutes: 190
1 Calories burned are estimates only for an average person performing the activity. 2 Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two minutes of moderate activity. For example, 30 minutes of vigorous activity is equivalent to 60 MIE minutes. Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes. Although, any activity is always better than none!
THR = 134 – 180.2 BPM
vapple1's Physical Activity Report for Week of 02/08/15 02/14/15 Weekly Aerobic Activity
Date
Target (MIE²)
150 minutes
Target
2 days
Actual (MIE²)
190 minutes
Actual
5 days
Duration
Activity
Intensity Estimated Activity Calories Counts Burned¹ Toward Weekly Aerobic Goal
Minutes MIE² Minutes
Sunday
Muscle Strengthening Activity
0
0 None
02/08/15
Monday 02/09/15
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 168 (1/2) 178 (end)
This proved to be a vigorous workout.
Muscle Strengthening
THR = 134 – 180.2 BPM
Tuesday
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 174 (1/2) 179 (end)
This proved to be a vigorous workout.
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 161 (1/2) 156 (end)
This proved to be a vigorous workout.
15
30 Bicycling, 14-15.9 mph, high effort
Vigorous 205 BPM: 174 (1/2) 170 (end)
This proved to be a vigorous workout.
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 174 (1/2) 168 (end)
This proved to be a vigorous workout.
80
80 Softball, fast pitch
Moderate 547 BPM: 140 (1/2) 150 (end)
This proved . to be a vigorous workout.
02/10/15
Wednesday 02/11/15
Thursday 02/12/15
Friday 02/13/15
Saturday 02/14/15
Total Weekly MIE² Minutes: 270
THR = 134 – 180.2 BPM
1 Calories burned are estimates only for an average person performing the activity. 2 Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two minutes of moderate activity. For example, 30 minutes of vigorous activity is equivalent to 60 MIE minutes. Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes. Although, any activity is always better than none!
vapple1's Physical Activity Report for Week of 02/15/15 02/21/15 Weekly Aerobic Activity
Date
Muscle Strengthening Activity
Target (MIE²)
150 minutes
Target
2 days
Actual (MIE²)
160 minutes
Actual
4 days
Duration
Activity
Intensity Estimated Activity Calories Counts Burned¹ Toward Weekly Aerobic Goal
Minutes MIE² Minutes
Muscle Strengthening
THR = 134 – 180.2 BPM
Sunday
0
0 None
02/15/15
Monday
20
02/16/15
Tuesday
0
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 165 (1/2) 173 (end)
This proved to be a vigorous workout.
0 None
02/17/15
Wednesday
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 171 (1/2) 167 (end)
This proved to be a vigorous workout.
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 166 (1/2) 174 (end)
This proved to be a vigorous workout.
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 165 (1/2) 170 (end)
This proved to be a vigorous workout.
02/18/15
Thursday 02/19/15
Friday 02/20/15
THR = 134 – 180.2 BPM
Saturday
0
0 None
02/21/15
Total Weekly MIE² Minutes: 160
1 Calories burned are estimates only for an average person performing the activity. 2 Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two minutes of moderate activity. For example, 30 minutes of vigorous activity is equivalent to 60 MIE minutes. Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes. Although, any activity is always better than none!
Victoria Appler PAA Summary I have exercised on a (generally) regular basis since middle school. To be honest, when I work out I usually only use the elliptical for 30 minutes and call it a day. In high school I did play basketball and softball so those were different forms of effective physical activity but in college I really only used the elliptical. My boyfriend loves to lift weights so for a while he tried to get me into that aspect of strength training but I did not really like it so I stuck with the elliptical. This demonstrates how amazing it is that I switched up my main form of exercise from using the elliptical to bicycling for quite a bit during this project. This project, in fact, is the main reason I switched to biking about halfway through – I realized that the bike worked me much harder than ellipticals (at Towson, at least) do. It caused my heart rate to maintain a steady, high level that was still within my training heart rate (134-180.2 BPM), whereas the elliptical made my heart rate fluctuate erratically, sometimes exceeding my training heart rate. Bicycling is a much more efficient workout for me as well, as I do more work on the bike for less time than I would the elliptical. This allows to me to occasionally sleep in (I usually go to the gym before my morning classes start to get it out of the way) while still getting my workout in. This allows
THR = 134 – 180.2 BPM
me to push myself to go to the gym even when I don’t feel like it because it is a shorter workout than I’m used to (so it’s not a huge commitment). All of the activities that I recorded on my PAA log proved to be mainly medium and vigorous exercises – for the most part, my heart rate always got to 170-180 BPM. One exception to this, however, was the day I went to play softball with my sister (to help her practice for her high school team). My heart rate only really reached about 140-150 BPM (still within my THR). This was a surprise to me, as I didn’t think my heart rate would rise much at all during this activity. It’s good to know that things I like doing (like softball) are acceptable forms of physical activity. This was a very interesting project and taught me a lot about myself as it reinforced my enjoyment of exercise and my decision to become an exercise science major.
vapple1's Physical Activity Report for Week of 01/25/15 - 01/31/15 Weekly Aerobic Activity
Muscle Strengthening Activity
Target (MIE²)
150 minutes
Target
2 days
Actual (MIE²)
120 minutes
Actual
4 days
THR = 134 – 180.2 BPM
Date
Duration
Activity
Intensity
Estimated Calories Burned¹
Minutes MIE² Minutes Sunday
0
Activity Counts Toward Weekly Aerobic Goal
0 None
01/25/15
Monday
30
30 Elliptical machine, medium effort
Moderate
205 BPM: 160 (1/2) 180 (end)
My workout is more vigorous than moderate.
30
30 Elliptical machine, medium effort
Moderate
205 BPM: 153 (1/2) 175 (end)
My workout is more vigorous than moderate.
30
30 Elliptical machine, medium effort
Moderate
205 BPM: 158 (1/2) 177 (end)
My workout is more vigorous than moderate.
Moderate
205 BPM: 162 (1/2) 180 (end)
My workout is more vigorous than moderate.
01/26/15
Tuesday 01/27/15
Wednesday 01/28/15
Thursday
0
0 None
01/29/15
Friday 01/30/15
30
30 Elliptical machine, medium effort
Muscle Strength
THR = 134 – 180.2 BPM
Saturday
0
0 None
01/31/15
Total Weekly MIE² Minutes: 120
1 Calories burned are estimates only for an average person performing the activity. 2 Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two minutes of moderate activity. For example, 30 minutes of vigorous activity is equivalent to 60 MIE minutes. Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes. Although, any activity is always better than none!
vapple1's Physical Activity Report for Week of 02/01/15 02/07/15 Weekly Aerobic Activity
Muscle Strengthening Activity
Target (MIE²)
150 minutes
Target
2 days
Actual (MIE²)
190 minutes
Actual
6 days
THR = 134 – 180.2 BPM
Date
Activity
Duration
Minutes MIE² Minutes
Sunday
0
Intensity Estimated Activity Calories Counts Burned¹ Toward Weekly Aerobic Goal
0 None
02/01/15
Monday
30
30 Elliptical machine, medium effort
Moderate 205 BPM: 171 (1/2) 177 (end
My workout is more vigorous than moderate.
30
30 Elliptical machine, medium effort
Moderate 205 BPM: 160 (1/2) 174 (end)
My workout is more vigorous than moderate.
30
30 Elliptical machine, medium effort
Moderate 205 BPM: 177 (1/2) 140 (after)
My workout is more vigorous than moderate.
02/02/15
Tuesday 02/03/15
Wednesday 02/04/15
Muscle Strengthening
THR = 134 – 180.2 BPM
Thursday
30
30 Elliptical machine, medium effort
Moderate 205 BPM: 170 (1/2) 160 (end)
My workout is more vigorous than moderate.
30
30 Elliptical machine, medium effort
Moderate 205 BPM: 160 (1/2) 160 (end)
My workout is more vigorous than moderate.
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 170 (1/2) 174 (end)
This proved to be a vigorous workout.
02/05/15
Friday 02/06/15
Saturday 02/07/15
Total Weekly MIE² Minutes: 190
1 Calories burned are estimates only for an average person performing the activity. 2 Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two minutes of moderate activity. For example, 30 minutes of vigorous activity is equivalent to 60 MIE minutes. Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes. Although, any activity is always better than none!
THR = 134 – 180.2 BPM
vapple1's Physical Activity Report for Week of 02/08/15 02/14/15 Weekly Aerobic Activity
Date
Target (MIE²)
150 minutes
Target
2 days
Actual (MIE²)
190 minutes
Actual
5 days
Duration
Activity
Intensity Estimated Activity Calories Counts Burned¹ Toward Weekly Aerobic Goal
Minutes MIE² Minutes
Sunday
Muscle Strengthening Activity
0
0 None
02/08/15
Monday 02/09/15
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 168 (1/2) 178 (end)
This proved to be a vigorous workout.
Muscle Strengthening
THR = 134 – 180.2 BPM
Tuesday
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 174 (1/2) 179 (end)
This proved to be a vigorous workout.
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 161 (1/2) 156 (end)
This proved to be a vigorous workout.
15
30 Bicycling, 14-15.9 mph, high effort
Vigorous 205 BPM: 174 (1/2) 170 (end)
This proved to be a vigorous workout.
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 174 (1/2) 168 (end)
This proved to be a vigorous workout.
80
80 Softball, fast pitch
Moderate 547 BPM: 140 (1/2) 150 (end)
This proved . to be a vigorous workout.
02/10/15
Wednesday 02/11/15
Thursday 02/12/15
Friday 02/13/15
Saturday 02/14/15
Total Weekly MIE² Minutes: 270
THR = 134 – 180.2 BPM
1 Calories burned are estimates only for an average person performing the activity. 2 Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two minutes of moderate activity. For example, 30 minutes of vigorous activity is equivalent to 60 MIE minutes. Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes. Although, any activity is always better than none!
vapple1's Physical Activity Report for Week of 02/15/15 02/21/15 Weekly Aerobic Activity
Date
Muscle Strengthening Activity
Target (MIE²)
150 minutes
Target
2 days
Actual (MIE²)
160 minutes
Actual
4 days
Duration
Activity
Intensity Estimated Activity Calories Counts Burned¹ Toward Weekly Aerobic Goal
Minutes MIE² Minutes
Muscle Strengthening
THR = 134 – 180.2 BPM
Sunday
0
0 None
02/15/15
Monday
20
02/16/15
Tuesday
0
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 165 (1/2) 173 (end)
This proved to be a vigorous workout.
0 None
02/17/15
Wednesday
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 171 (1/2) 167 (end)
This proved to be a vigorous workout.
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 166 (1/2) 174 (end)
This proved to be a vigorous workout.
20
40 Bicycling, 14-15.9 mph, high effort
Vigorous 273 BPM: 165 (1/2) 170 (end)
This proved to be a vigorous workout.
02/18/15
Thursday 02/19/15
Friday 02/20/15
THR = 134 – 180.2 BPM
Saturday
0
0 None
02/21/15
Total Weekly MIE² Minutes: 160
1 Calories burned are estimates only for an average person performing the activity. 2 Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two minutes of moderate activity. For example, 30 minutes of vigorous activity is equivalent to 60 MIE minutes. Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes. Although, any activity is always better than none!
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